Second, keep a good attitude, actively adapt to social development and changes, and have a sunny heart and an open mind.
Third, actively participate in daily life, take part in fitness exercises, and maintain good blood circulation to slow down muscle atrophy, prevent obesity, and enhance heart function.
Take the heart rate as an example. If it is 70 times/minute, it can be reduced to 60 times/minute after exercise. On the surface, it may be no different from before, but it has reduced 10 beats. However, within a year, it reduced 5.5 million heartbeats. Fitness exercise is good for heart health, and the most beneficial exercise is walking. Local physical exercise (such as dumbbells and tension springs) is not good for the heart.
Fourth, get rid of bad habits and unhealthy habits, maintain a healthy life pattern and way, and have personal cultural interests.
Adhere to a low-fat diet and change the high-fat eating habits.
According to a survey of the eating habits of 3.3 million residents in a big city, in the past 20 years, the proportion of cereals, potatoes and beans has dropped from two-thirds to one-third; However, meat and oily food increased by nearly 10 times, and the average daily intake of edible oil per person was 83 grams, far exceeding the normal level of 25-35 grams.
Sixth, the diet is diversified to maintain the acid-base balance in the body.
Normal blood is weakly alkaline, with a pH of 7.35 ~ 7.45, which can keep blood vessels soft. If there are too many acidic foods and too few alkaline foods in the diet, it will destroy the acid-base balance in the body.
The acidity, alkalinity and taste of food are completely different. After food is digested and decomposed in the body, foods containing more sodium, potassium and calcium are called alkaline foods, such as beans, milk, egg whites, fruits, vegetables, kelp and tea. Acidic food, such as flour, rice, meat, sugar, poultry, fish and shrimp, etc.
Seven, drinking milk every day can supplement calcium. The calcium contained in milk is most suitable for absorption and utilization.
Eight, people are different in sensitivity to salt, some people are sensitive to salt, eat salty, and their blood pressure rises; Some people are not sensitive to salt, even if they eat salty food, their blood pressure will not rise. Generally speaking, a light diet is good for the heart and blood vessels.
Nine, do a physical examination every year and get health guidance, which is also conducive to the early detection of patients.
Many chronic diseases occur gradually from health to disease, and it is difficult to find them consciously in the early stage. For example, high blood pressure, about 70% of people are found in health checkups.
Hypertension, hyperlipidemia, hypercholesterolemia, atherosclerosis, diabetes, and impaired cardiac function found in physical examination are all likely to cause coronary heart disease. Individualized treatment can be restored and controlled, and atherosclerosis can also be subsided. People over the age of 35 who have a family history of cardiovascular disease should be prevented as early as possible.
X. inoculate with appropriate vaccines. For the infirm and the elderly, pneumonia vaccine and influenza vaccines, as well as cold vaccines and SARS vaccines being developed at home and abroad, should also be inoculated to enhance immunity, prevent multiple infections, protect the heart and blood vessels, and reduce the harm of cardiovascular diseases.
Cardiovascular and cerebrovascular diseases are diseases with high disability rate. Once you get this disease, it is difficult for you to take care of yourself, causing great economic burden and psychological pressure on your family. Patients themselves are often depressed because they drag down their families, which affects the treatment of diseases. For cardiovascular and cerebrovascular diseases, whether from the economic point of view, family point of view, or from the health point of view, only prevention is a foolproof policy and a wise move. Prevention a day earlier, peace of mind a little earlier.
In particular, the following people should be highly valued and need to prevent cardiovascular and cerebrovascular diseases immediately.
(1) government officials, leaders of enterprises and institutions, intellectuals, etc. Because they are under too much pressure, they are nervous every day, nervous imbalance and metabolic disorder. The imbalance of main organ functions is easy to cause arteriosclerosis, which leads to coronary heart disease and cerebral thrombosis.
(2) Excessive drinking and smoking lead to irregular life. They are more likely to cause vasospasm, poor blood flow, and often suffer from cardiovascular and cerebrovascular diseases prematurely.
(3) Obesity and unscientific diet. They are often overnourished, which makes the blood cholesterol content too high.
(4) People over 40 years old, especially middle-aged and elderly friends, have symptoms such as dizziness, palpitation, shortness of breath, memory loss, numbness of limbs, and decreased hearing and vision.
The secret of preventing cardiovascular and cerebrovascular diseases lies in "reasonable diet, moderate exercise, quitting smoking and limiting alcohol, eating less salt and keeping a psychological balance". The birth of fish oil ensures the prevention of cardiovascular and cerebrovascular diseases. To prevent cardiovascular and cerebrovascular diseases, we should develop the following good living habits.
(A) a reasonable diet
With the improvement of people's living standards in China, the quality of life of residents is constantly improving. But many people's diet is not scientific, thinking that big fish and big meat is the improvement of quality of life, but it is not. People's health is different, so is their diet. It is suggested that patients with cardiovascular and cerebrovascular diseases develop the following eating habits.
1, increase fiber diet
Dietary fiber can reduce serum cholesterol concentration. Foods rich in dietary fiber mainly include miscellaneous grains, rice bran, wheat bran, dried beans, kelp, vegetables and fruits. 35-45 grams of fiber per day. Common foods with lipid-lowering function are onion, garlic, mushrooms, fungus, celery and so on.
2. Eat more fish and fish oil.
Fish oil has obvious effects of regulating blood lipid and preventing arteriosclerosis. A large intake of fish oil rich in omega-3 has a positive preventive effect on cardiovascular diseases. International nutrition organizations suggest that people should consume 2,500 kilocalories per day, and correspondingly 0.6- 1 g of omega-3 fatty acids in the form of EPA and DHA. Take the middle-aged and elderly fish oil of Hongyangshen as an example. You should take at least 3-5 fish oil capsules with 700mg and 30% content every day to ensure the basic needs of the human body.
Step 3 eat more soy products
Soybean is rich in many kinds of phospholipids necessary for human body. Eating more bean products such as bean curd, bean sprouts, dried bean curd and soybean oil is beneficial to human health and can prevent cardiovascular and cerebrovascular diseases.
In addition, the intake of fat and cholesterol should be reduced appropriately.
Fat intake should be strictly limited to no more than 30 grams per day or less than 15% of total calories. Cholesterol intake should be controlled below 200 mg -300 mg per day. Try to avoid eating foods with high cholesterol, such as brain, spinal cord, viscera, egg yolk, shellfish (such as mussels) and mollusks (such as squid, cuttlefish and roe).
(2) Scientific life
1. Strengthen physical exercise. Exercise every day 1 hour. During the exercise, the heart rate should not exceed the difference between 170 and age, or the body is slightly sweaty, so you don't feel tired, and you feel relaxed after exercise. Keep exercising for not less than 5 days a week and persevere.
2, smoking cessation and alcohol restriction Long-term smoking and alcoholism can interfere with blood lipid metabolism and increase blood lipids.
3. Avoid mental stress, emotional excitement, insomnia, overwork, irregular life, anxiety and depression, etc. to make lipid metabolism disorder. Middle-aged and elderly people should not play mahjong or chess for a long time, keep calm and try to be less angry.
(3) Take drugs that interfere with lipid metabolism as little as possible.
Such as beta blockers, propranolol, diuretics, hydrochlorothiazide, furosemide and steroid hormones. , can raise blood lipids.
(4) Actively treat diseases that affect blood lipid metabolism.
Such as diabetes, hypothyroidism, nephrotic syndrome, alcoholism, pancreatitis and lupus erythematosus. , will interfere with lipid metabolism.
(5) Regular physical examination
Middle-aged people over 45 years old, obese people, people with a family history of hyperlipidemia, people who often participate in eating, drinking and entertainment, and workers with high mental stress are all high-risk targets. Blood lipids and blood pressure should be checked regularly (at least once a year).
Self-care of cardiovascular diseases